Bicep peak workout

BICEP PEAK WORKOUT

Hello guys kaise ho aap sab guys jaise ki maine kah tha ki bicep per bhi blog banauga toh aaj wo din aa gya hai aaj hum bicep workout per bat karege maine apke liye best bicep peak ke liye workout le kar aya hu jo sirf apke peak per kam karega kafi logo ke bicep muscle grow nhi kar rhe hote hai lekin aaj kuch best exercise btauga jo apke bicep ko grow karne me help karegi guys agr aap muje subscribe kijiye apni email dal kar jab bhi main new topic lauga apko mail aa jayega.
guys hum pahle bat karte hai bicep per jaisa ki main pahle btaya tha ki jo humari arm me muscle 60%tricep hai or 40% bicep hai guys apko bta du har chiz me time lagta hai bicep ka size bada karna ho apni body me muscle gain karna ho to time har chiz me lagta hai aap ye na soche ko koi fark nhi padh rah kab main achi bodh bana pauga apko bus mahnt karni hai guys apki body ek achi shape aa jayegi.

• Bicep ko brachii bolte hai uske under 2 muscle hote hai 
• LONG HEAD
• SHORT HEAD
• Jo bicep ke ander ka hissa hai  short head of brachii
• Jo bicep ke bhahr ka hissa hai long head of brachii
• Aap bicep ka size bada kar sakte hai lekin shape change nhi kar sakte sabki body ki alag shap hoti hai

1. SPIDER CURLS

Apko ye exercise karne ke liye ek incline bench chaiye jisper aap apni body rakhege jaisa ki aap pichure me dekh paa rhe hai apne apni koniyo ko bilkul bhi nhi hilana hai apni arm ko pura niche tak kholna hai aap kisi bhi grip me lga sakte hai depend karta hai aap workout kaisa kar rhe hai ye sab se best exercise hai peak ke liye Apne iske 4-6set karne hai 10-12 rep ke jatke nhi marne hai ye bat main hmesha bolta hu.

2. ONE ARM CONCENTRATION CURL

Apne ye exercise kafi dhiyan se feel ke sath karnj hai kafi log jo naye hote hai wo isme galati karte hak wo apni leg per apni kohniyo ko rakh lete asa nhi karna hai sahi form me karna hai apki kohniya legs ke bich me ani chaiye mind connection ke sath ye exercise karni hai guys. Isme aap 4 set lgaye 10-12rep ke.

3. PREACHER CURLS

Ye best exercise hai bicep ke liye isme apko apne shoulder ko niche gira kar rakhna agr aap shoulder ko uper ki traf utha kar rakhege toh apka sara tension shoulder per jayega asa na kare shoulder niche gira kar rakhe isme apne apni arm ko apne hisab se niche le jana jah tak aap le ja sakte hai jada le jaoge toh apko kohni per tension ayegi Apne iske 4set10-12rep ke lgane hai jatke mar kar agr 20 rep kar rhe ho toh fayda nhi hai guys agr aap ache se 10 rep kar rhe toh aapka set ho gya itna kafi hai.

4. ONE ARM MiD PULLY CABLE CURL

Aap ye exercise ek arm se bhi kar sakte hai dono sath me bhi main agr kahu toh apko pahle ek arm se karni chaiye fir dusri se apko iske bare me main ek chiz bta du iss exercise me aap bicep per toh kam kar rhe hai sath me apke abs per bhi kam karti hai Iske apne 3-5set 12rep ke karne hai aap apni puri body ko ache se train kare.

5. BICEP CURL EZ BAR

Ye killer exercisr hak bicep ke liye aapne isme ez bar leni hai sidhi bar ka use nhi karna jo new hai unko ez bar ka hi use karna hai Iske aap 4set12rep ke kar sakte hai.

guys ye tha aaj ka workout main umeed karta hu apko pasand ayega guys muje follow kariye main apke liye nayi nayi jankari lata rahuga subscribe kariye comment kariye apke question ke answer main jarur duga.